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  1. Fat Man in the Water 2/3/09

    by , February 4th, 2009 at 03:29 PM (Fat Man back in the Pool)
    Thursday Evening 1/29- Scout Office folding & stuffing envelopes.

    Saturday 1/31 - Team was doing one-hour postal. As per my comment on the Postal Thread, 1 time (15 years ago) was enough.

    Tuesday 2/3 New Territory Pool, 25 SCY Dana Coached

    300 swim
    12 x 50 kick
    4 x 100 Free descend on 1:40
    stretched 1:18 - 1:14
    4 x 100 Pull descend on 1:40
    bailed on first one and then moved in
    4 x 100 Free descend on 1:40
    a bit slower - rotator cuff bothering me
    4 x 100 Pull descend on 1:40
    swam 3 x 100 Breast on 2:10
    4 x 50 choice
    125 easy to pull tarp

    2825 - Iced shoulder for 45 min afterwards. Need to get my stretch cord anchors installed this weekend. The left shoulder stayed sore well into today.

    Schedule will allow me to swim Thursday, but not Saturday - Its the Scouting Report to State and I have 6 youth in the contingent that are traveling to Austin. Two will be able to report on how our Council is performing on the floor of the Texas Senate.
  2. EZ Aerobic Free and Kick Day

    by , February 4th, 2009 at 01:09 PM (TJ's Blog of Slow Swimming!)
    11:00 AM to Noon at the downtown YMCA (SCM) coached by P. Bettis.

    300 free
    200 IM drill (2-1-2 fly, 6 kick and roll back, 2 second glide breast, fingertip drag free)

    3x50 build meet stroke on 1:05 - I did fly, back, breast
    3x50 build free on :55

    3 times through:
    75 free on 1:40
    75 free on 1:30
    75 free on 1:25
    (I should have pushed these harder, but I think I'm coming down with a cold and I just didn't feel quite right. So, I worked on a good, high elbow catch and strong turns and I held pretty consisten 1:15s I think).
    25 easy free

    400 kick - every 4th length sprint kick
    (I decided that I would hide my fins in the bottom of my closet and learn how to kick. I actually made it and only got lapped once!)

    2x125 free on 2:20 - Went around 1:50
    4x25 free on :30 - Went :25s
    2x100 free on 1:55 - Went 1:37 and 1:33
    4x25 free on :35 easy cooldown

    2550 meters
    Swim Workouts
  3. Wed, 2/4/09

    by , February 4th, 2009 at 11:29 AM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    400 swim
    (alt 100 free/100 back)
    300 IM drill
    200 pull choice
    100 kick no board
    (alt dolphin/flutter by 25)

    6x150 with 15 sec. rest: first 2 swim, next 2 kick, next 2 pull; the second of each type should be faster than the first.
    (did these all back - 2:20-2:15 on swim, 2:55-2:50, kick, did pull with p&b not sure of times)

    8 x 75 on 1:20: descend 1-4, 5-8; #4, 8, should be all out.
    did 1-4 free - 1:05->:54, 5-8 back - 1:12->1:01

    50 easy

    swim 12 x25 on 30: #4, 8, swim last 4 nice and easy as a swim down
    (alt free/fly did fast ones fly)

    Total: 2850

    45 minute spin class during my lunch hour. This was a hard one.....left me a bit wobbly in the legs

    Updated February 4th, 2009 at 11:21 PM by poolraat

  4. Getting back into shape - 02/03

    500 w/u

    4 x 100 IM drill r:15

    5 x 100 r:10 for time

    100 EZ

    4 x (150 fr @ 2:15, 100 IM/Stroke @ 1:40, 50 kick no board @ 1:10)

    50 EZ

    2 x 50 sprint (it was supposed to be 5 done as a 1000 yard relay with 3 teammates but my calf cramped something fierce during #2)

    150 c/d

    My arms were hurtin' after this one. This is the first time I put two good workouts back to back in months - at least since October but I suspect it might have been July.
  5. Wednesday 2/4 - Easying up a bit

    by , February 4th, 2009 at 07:34 AM (Mixing it up this year)
    Felt ok, left shoulder still bugging me a bit. Did not seem to have any energy today so just took everything kind of easy. Kicking was more back to normal SLOW.

    5x100 @ 1:55 Free
    8x50 @ :55 Free with paddles and bouy
    5x100 @ 1:55 4 Free, 1 IM
    8x50 @ 1:05 Free 1/2 pull 1/2 kick
    5x100 @ 1:55 1 IM, 3 Free, 1 IM
    8x50 @ 1:20 Free kick
    8x25 @ 1:00 alt Fly/Free with fins FAST
    100 EZ
    500 Warm down

    Total 3500 yards
  6. Omnes Vloggia in Tres Partes Divisa Est!

    by , February 3rd, 2009 at 11:32 PM (Vlog the Inhaler, or The Occasional Video Blog Musings of Jim Thornton)
    Omnes Vlogia in Tres Partes Divisa Est

    Or, as Caesar himself might have described today’s practice:

    Veni to the pool, Vidi how hot and disgusting the water was, and Vici despite myself

    Part. 1. Bill

    This morning, I received a couple emails from my best swimming friend in the world, Mr. Bill White, father of Liam White, who at age 8 handles all my more complicated technology installations and software problems. Bill handles the easier snafus. Bill is also the father of Ciara, the cutest little girl in all the world. When I was going through a particularly stubborn bout of depression a while back, the application of Ciara to my head like a tablet of skin-leeching ketamine was as close as I could come to feeling like my old self.

    Bill White, best friend, and Ciara White, human antidepressant tablet

    Liam White, Boy Genius

    One of Bill’s emails described the removal of a kidney for transplantation purposes through a woman’s vagina. He suggested that I might consider having part of my liver removed through my anus and writing about this for Men’s Health magazine, my employer, for at least the myopically foreseeable future. I thought perhaps I should instead specialize in removing transplantable tissues through women’s vaginas, that I thought perhaps I would be better at this. Bill suggested that I could tell them I have a special surgical trochar that is particularly effective at such removal. I replied that I do indeed have such an instrument. And just as oilmen remove petroleum from deep in the earth by paradoxically pumping stuff in, so does my trochar work on this same pumping in to remove pay dirt out principle.

    But this is off the subject of today’s vlog. I just thought perhaps some of my readers might enjoy a bit of romantic whimsy, seeing as Valentine’s Day, aka, VD, is not that far in the future.

    Bill’s other email was, however, to prove the subject of today’s vlog. (Sorry for yet another momentary digression here, but I am using the word “vlog” of late interchangeably with the word “blog.” It is true there is not official video accompanying today’s post. However, I am hoping that I might be able to paint a video with my words that the reader can run through his or her own cranial VCR apparatus.

    Example: Imagine Jessica Alba laying herself upon my chaise longe and announcing, as she removes her backless hospital gown, “Okay, Dr. Thornton. I am ready to have my kidney extracted by this novel means of yours.” Now imagine a couple lovely nurse-fluffers bustling around me, unbuckling my belt, and so forth. I say: “Trochar! Stat!” And within a minute or two, the nurses have the instrument ready and glisteningly sterile for the procedure.

    "I'm ready for the procedure, Dr. Thornton!"

    Here is a link to Bill’s other email, i.e., the one actually relevant to today's vlog. It is a press release entitled:

    "New Study Reveals Swimming Can Cut Men's Risk of Dying in Half:
    Research shows swimming may be the prescription for longevity."

    The good news here is that guys like me, at least if you believe research conducted and supported by the National Swimming Pool Foundation, and there is absolutely no reason why you shouldn’t believe such research, anyhow, the good news is that guys like me don’t have to die young, and in fact, we will be around for a very, very long time hoping to shove our trochars in to remove young women’s kidneys whenever the need for donor tissue arises. (And the way we old coots drive our Cadillacs, god knows there will be plenty of need for donor tissues!)

    Part 2. Ronald Gainsford, Redux

    Last night’s practice was incredibly grueling. I managed to finish it, come home, get in bed, read this awful book about a woman serial killer, a book that I tell myself during daylight I am not going to finish, but when night time comes around and natural grogginess is turbocharged by the Sandman’s imminent visitation, and I am too doltish to think of anything besides impossible evil vs. improbable good, I find myself turning once again to the bosom of this woman serial killer.

    Where was I?

    Oh, so I get up, waste a lot of time, think I have made progress, check, realize that progress was an illusion, send a friend of sort a couple quotes from Marcus Aurelius, and call it a day.

    Mr. M. Aurelius of Rome

    Then I go to the Y for a restorative super slow Tai Chi swim to keep massive adhesions from cementing my few remaining muscle fibers into the deltoid equivalent of lock jaw.

    On the way, I stop at our mailbox and retrieve an oversized manila envelope from Ronald Gainsford, the fellow regular vlog readers will recall is a 79-year-old heart transplant recipient and incredibly accomplished swimmer who was one of the top 5 butterfroggers in the early 1950s, when “breaststroke” consisted of fly arms and breast kicks.

    When I got to the Y, Ronald was there, as always, swimming a practice. He told me he has been gradually upping his effort to get ready for Worlds when he turns 80. He said that the hard thing was that he works his ass off in the pool to get stronger, then he has to go home and take all this antirejection medicine that makes him physically weaker. If there exists a more admirable Sisyphus swimming on Planet Earth today, I have yet to meet him.

    When I got home, I scanned in Ronald’s letter and pre-Steeler game picture, complete with overhanging icicles. For what it’s worth, Ronald told me that he could not watch the last 10 minutes of the Superbowl because his heart could not take it. He kept his head down during the actual plays, and only watched them on replay.

    Here’s Ronald’s latest note. I think this is the best evidence of all that the research Bill sent me was, in fact, valid.

    Part 3. Dysthymia.

    I have been sinking ever so slightly of late into a pit of despair, not sure exactly why, but the collapse of the global economy in general, and my economy in specific, might play a slight role. On this note, I shall now quickly paste in the two quotes from stoical philosopher, Marcus Aurelius, that I sent earlier to my Facebook friend. If these provide you any solace or succor, I am glad to have done so.

    1. Time is a river, and a violent stream. For as soon as a thing is seen, it is carried away and another takes its place. And this will be carried away too.

    2. Never surpass the sense of your original impressions. Perhaps they tell you that a certain person speaks ill of you. That was their sole message; they did not go on to say that you have been harmed by him. Perhaps I see my child suffers illness; my eyes tell me so but do not tell me his life is in danger. Always keep to your original impressions; add no interpretation of your own and you remain safe. Or at the most add a recognition of the great world order by means of which all things come to pass.


    Special thanks to A) Mr. Onefish, whose kind comment about my vlog inspired me to postpone the female serial killer’s shenanigans for a little bit tonight and write this instead, and B) all you lovely young women out there in Swimmingville who have begun the not-easy but still-right decision to donate one of your kidneys to needy children, and to let me extract this kidney through your vagina, despite the fact that the procedure I will be trying has yet to receive FDA approval.
  7. I'm looking at myself, reflections of my mind.

    by , February 3rd, 2009 at 09:45 PM (Swimming, Life, and Other Stuff!)
    It's just the kind of day to leave it all behind.
    It's Tuesday afternoon and the snow is falling at a blizzard pace. Tonight's NASTI'S practice has been cancelled. I am going to another pilates work-out and that's probably gonna be it. The good thing is that I'll have a really good practice tomorrow.
    Peace to all,


    lyrics by Justin Hayward, The Moody Blues
  8. Parachute pants!

    by , February 3rd, 2009 at 05:53 PM (The Labours of SwimStud)
    Well not quite but I forgot my Jammer today and had to go in wearing my baggies!
    IT was a good workout as I did some hard kicking but boy oh boy it left me gasping for breath.

    50 BR EZ
    3 x 50 FR EZ
    12 x 25 K 1:00 No fins did them thusly:
    FFFFMMFFMMFF (F= fast M = moderate)
    3 x 100 FLY K w/Fins 20 RI. I did these slow and focused on the hip thrust forward and I felt it in my abs. It's almost is a hybrid kicking/core drill for BR and FLY

    2 x 100 FR Snorkel and fins
    2 x 100 FR Snorkel, paddles and fins
    50 FR Paddles and fins!
    I did these swim drills focusing on rotation and a still head.

    After work I did 40 mins on the elliptical at HR > 146...sweated like a pig!
    4 x 20 slow squat thrusts on the yoga ball. PAIN!
  9. Tuesday, Feb. 3

    by , February 3rd, 2009 at 04:27 PM (The FAF AFAP Digest)
    Warm up:

    400 swim
    200 kick
    100 fly drills

    20 x 25 UW shooters w/MF
    4 belly, 4 left, 4 right, 4 back, 4 fly spin drill

    50 EZ

    Speed Work:

    8 x (25 easy speed fly + 25 easy)

    100 EZ

    50 back AFAP from the blocks, 31ish (?)

    (Did this for Ande. However, it is just useless to try to time a 50 back from the blocks from that end of the pool. The pace clock (for some odd reason) is down at the shallow end where the noodlers swim on the same wall. I really can't see the time from that angle. So this is a rough guess. I prefer swimming from the other end where I can see the clock on the opposite wall perfectly.)

    175 EZ

    50 fly AFAP w/fins, 25

    200 EZ

    4 x (25 free AFAP + 50 EZ)

    100 EZ

    Total: 2650

    Wanted to do more recovery swimming between the sprints and more of a warm down, but I was too busy this am and couldn't get to the pool earlier.

    Jim Thornton expressed shock that I was starting to taper NOW. *gasp* I guess he has not been following the the taper advice thread. I fear the winter doldrums are interfering with him reading anything but his own blog comments.

    I can't decide whether to take tomorrow off or not ... Several gurus have said I should take more days off than usual. Was thinking of taking the whole weekend off. Undecided. Rather unusual. lol


    Here's a nice set from Dave Salo, that was passed on to me when I asked about it. Another one I'd like to do after taper:

    Salo Set:
    5a/4ei/3r x 100 Kick w/ Fins @ 2:00 - descend 1-4
    8 x 25 Kick/Swim w/ Fins @ :35 – Full speed kick to 15m & breakout into swimming
    5ae/4i/3r x 100 pull with small paddles @ 1:40 - descend 1-4
    8 x 25 pull @ :35 with large paddles - full speed
    5ae/4r/3r x 100 swim @ 1:30 descend 1-4
    8 x 25 swim @ :35 full speed
    5ae/4i/3r x 100 Paddles+fins @ 1:20 descend 1-4
    8 x 25 paddles+fins full speed @ :35
    easy 200
    Total Distance
    a = advanced = 3,400
    e = experienced = 3,300
    i = intermediate = 3,000
    r = rookie = 2,600

    Updated February 10th, 2009 at 10:22 AM by The Fortress

    Swim Workouts
  10. Tuesday, 2/3/09

    by , February 3rd, 2009 at 01:26 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    1 x 300 swim, did free and back
    2 x 150 pull, RI :15
    3 x 100 kick w/10 sec., kicked on back alternating 25 flutter/25 dolphin
    6 x 50 on 1:00 alt. drill/swim by 25

    2 x 150 pull on 2:30 desc. (went 2:00-1:55)
    8 x 50 on 55 RI :10, drill/long stroke by 25
    4 x 75 on 1:45 25 drill, 50 swim (IM order)
    4 x 25 on 30 build to fast finish, odds - free, evens - back
    4 x 100 kick 2:05) smooth (flutter kick on back with at least 5SDK off each wall - ave 1:53-55)
    6 x 50 on 1:00 alt. drill/swim (the swim should be at 75-80%), 1-2,5-6 free; 3-4 back

    Cool down
    100 easy free

    Total: 3100 yards
  11. Tue Feb 3rd 2009

    by , February 3rd, 2009 at 11:11 AM (Ande's Swimming Blog)
    Tue Feb 3rd 2009

    Jason Lezak's approach to weight training

    short cut to Ande's Swimming Blog

    NEXT MEET: USA Swimming Austin Grand Prix Austin TX
    Thursday March 5 - Saturday March 7, 2009
    30 days away
    Meet format: Short Course AM, Long Course PM
    entered the following events
    #05 100 Butterfly 52.63
    #08 200 IM 2:00.32
    #18 100 Backstroke 54.05
    #24 200 Backstroke 2:21.04
    #26 100 Freestyle 48.85

    2009 South Central Zone USMS Championships
    March 27 to 29, 2009

    bench 10 x 135 6 x 185 6 x 185
    lat press 8 x 40 8 x 45 8 x 50 which is similar to Straight Arm Pull Downs, each hand is holding a pulley
    lat pull 8 x 167 8 x 197 5 x 207
    leg press 10 x 180 8 x 270 8 x 270

    6:30 - 8:00
    whitney coached
    scy TSC main pool
    swam with nate mike Larry max
    beside paul, amy tyler, todd ned doug meg sally & michael lovato

    warm up
    300 k

    50 strong
    went 24

    main set
    50 drop down set
    started at 1:00
    interval drops by 1 sec on each repeat
    took 5 SDKs on 50's till I got into the low 40's
    made it to 30

    100 easy
    200 IM 25 dr 25 sw
    assiged 300
    did 3 x 50
    assigned 400
    did 4 x 50

    10 x 50 free FAST on :50
    from a dive (that was a lot of climbing out of the pool, pretty exhausting)
    instruction was to hold pace you dropped down to or faster
    held 27's

    50 SDK fast
    WENT FROM A GO start off the SIDE
    whitney timed
    wore FS PRO legs
    went 24.4

    50 easy

    Updated February 3rd, 2009 at 03:15 PM by ande

    Swim Workouts , Strength Training and Dryland Workouts
  12. Attempting to get back into shape - Monday Feb 2

    200 w/u

    10 x 50
    odds drill :50
    evens swim :40

    4 x (200 free @ 3:10, 2 x 50K @ 1:00, 50 ez @ 1:00, 2 x 50 fast @ 1:10)

    50 EZ

    50 sprint
    4 x 25 sprint (did two fly and one back)

    300 c/d

    I actually swam 3000 yards - first time in a long time - perhaps since July but definitely since November ... back was okay ... there's still hope!
  13. Tuesday 2/3 - WOW what happened

    by , February 3rd, 2009 at 07:35 AM (Mixing it up this year)
    Did not feel particularly good today but my kicking floored me. This from a non kicking distance swimmer. If only my arms would recover like my legs.

    1000 Free as broken 2x1,2,3,4,1,2,3,1,2,1 on :10 Rest
    3x{4x50 @ 1:15 Free Desc 1-4
    ....{100 free kick Fast
    round 1 went 47,45,42,39, 2:12
    round 2 went 45,44,41,38, 1:59
    round 3 went 45,43,40,38, 1:55
    for me the 2:12 was pushing it breaking 2 minutes, twice, floored me
    100 EZ
    5x100 @ 2:00 Kick free with fins on side alternate sides
    400 IM Drill
    100 EZ

    Total 3000 yards
  14. Workout (2/2)

    Swam during a.m. practice with the h.s. boys team.

    12 x 75's 1:45
    Mix of swim, drills (short-axis), kick, etc.

    100 easy

    1000 yards

    Did not get to swim a lot because I was watching the kids do their sets.
  15. Monday Monday, some times it just turns out that way!

    by , February 2nd, 2009 at 09:35 PM (Swimming, Life, and Other Stuff!)
    After a snow day and three 2 hour delays last week school today seemed long; the natives however were cooperative and a true pleasure in all my classes!
    I swam at LA Fitness today. It was more crowded than normal. My lane mate was jogging in the water with funny little pink slip-on shoes, a cap with 3-D sea horses, and trying to keep her face dry. She asked if I could keep my splashes down. I did my best to accomodate her wishes.
    My workout focus today was technique in freestyle. I have been working once a month with a friend of mine who coaches an age-group team. She is helping me create more roll in my stroke and making me more aware of evf entry. I'm not sure how my freestyle got so bad but the important thing is I can feel it getting better by leaps and bounds!
    Okay, here is my sorry little workout for today:

    A) 1,000 swim warm-up-swim straight-pick pace up a little each 200. Finish tired.
    B) 5 X 100 Free on 2:00 Bi-lateral breathe, try to delay catch phase.
    C) 10 X 25 Free with evf paddles trying to ingrain muscle memory (these things suck; I feel like I am swimming with stumps)
    D) 5 X 100 Free on 1:45 Don't pull till hands are in line with the dots on my elbows. (I'll call this the dot drill from now on)
    E) 10 X 25 Free with the stump paddles. Keep arms in the track!
    F) 10 X 50 Freestyle on 55. Do at least 1 dolphin on turn and be sure to be past flags.
    G) 200 IM Pyramid Down maintaining fly.
    200 IM; 150 fl, ba, br; 100 fl, ba; 50 fl
    Easy 100 IM and hit the showers!
    3,600 yards
    1 hour Pilates Class-This felt better than I thought it would.

    Home to left-over chili!
    Monday Monday is a wrap!
  16. Simple 1000

    by , February 2nd, 2009 at 08:53 PM (The Labours of SwimStud)
    Did a swim, pull, kick by 100's today as a recovery. Used 1:45 and about 2:00 for the kicks doing BR.

    My swims felt great.
  17. Experimental Totally Swimming Related Vlog

    by , February 2nd, 2009 at 05:58 PM (Vlog the Inhaler, or The Occasional Video Blog Musings of Jim Thornton)
    Preliminary notes:

    I realize that some of our ranks like to make excuses for their swimming times, or perhaps to put this in more charitable terms, place some perspective on the factors that interfere with optimal performance.

    Some, well, me, are not like this. We are the Clint Eastwoodian, John Waynesque type swimmers, who never apologize, never explain, just let our swimming do our talking for us. Often "our action does our talking for us" in this sense involves a Gatling gun and a wide open plain strewn with bloody corpses in Speedos, being pecked by vultures.

    The excuse community, in the case of the recent YMCA meet I took part in, might well cite factors such as:

    • insufferable air inside the dank pool chamber, air which allegedly triggered dozens of asthma attacks in youngsters the day before
    • heat levels that are as close to an August day in Houston as you can find on a February day off I-80 in Western PA
    • an ongoing deterioration of global financial markets that contributes so much stress to those individuals subject to pathological worry that it would be hard for me, I mean them, to breathe successfully from a ventilator in an ICU oxygen chamber, let alone unaided in the Gitmo of that fetid, fetid YMCA!
    • the remains of a bubonic cold that, though abating, refuses to abate completely
    • a stretched out speed suit that is so cheap they can barely give them away when new, and this one is not even close to new
    • diving blocks that were so high off the water that nitrogen narcosis remains an ongoing concern during the breakout to the surface
    • lanes that measured approximately 18 inches in width. not lane lines, but the actual lanes themselves
    • the entire meet, which began with a 2025 yard warm up around 11, and finished not too terribly long after 2:30, with many of my, I mean the swimming person's, own events arranged 1-2-3 just like that!
    • etc.

    But I am not one to take refuge in even the most rational reasons for failure, and so I will leave all these above (and many, many other) excuses unremarked upon.

    Thus, without any adieu whatsover, or ado, or whatever the correct term is, without any of it, here are my results from yesterday's meet at the Franklin YMCA (not far from Clarion, PA, for those of you who know our neck of the woods):

    • 100 freestyle AGE GROUP: 55-591 JIM THORNTON 56 M SEWY 53.56

    • 50 freestyle AGE GROUP: 55-591 JIM THORNTON 56 M SEWY 24.63

    • 200 IM AGE GROUP: 55-591 JIM THORNTON 56 M SEWY 2:20.32 29.03 37.70 43.50 30.09

    • 25 butterfly AGE GROUP: 55-591 JIM THORNTON 56 M SEWY 13.28

    • 200 mixed freestyle relay AGE GROUP: 100-139 SEWY A 141 X SEWY 1:49.08 BILL WHITE 38M, MOLLIE NADLER 24F, BRANDI GEISENDORFER 23F, JIM THORNTON 56M23.44 27.94 32.69 25.01

    Now I must leave to do tonight's practice:

    • 10 x 100 on 1:25 warm up
    • 5 x 200 on 2:30 (get average time)
    • 4 x 200 on 3:00 (beat previous average)
    • 5 x 100 on 1:20 (get average)
    • 3 x 100 on 1:45 (beat average)
    • 1 x 50 on :45 easy

    total 3650

    Possibly more commentary to come. I shall closely monitor the success or failure of this totally excuse-less swimming vlog to see if such fodder is what my blog-hungry audience craves, and if so, provide more of it; or if not, then quietly allow the hardcore swimming stuff to atrophy away, vlogging more about the subtler aspects of aquatic Jimnitude, which may or may not include the erotic death fantasies few readers have a taste for.
  18. Tri Swim?! Monday, Feb. 2

    by , February 2nd, 2009 at 05:10 PM (The FAF AFAP Digest)
    Left for the pool a bit late today. Had to take some time to opine on the idiocy of Phelps. Not a good move though. I got kicked out of my lane by a high school team and had to move into the wall lane halfway through. My horror of wall lanes is of course well known, but this one had two ladders sticking out quite far. Definitely no fly in that lane!

    My legs (and the rest of me actually) were really tired yesterday and today from all the starts. I guess Tall Paul is right that you shouldn't do them too close to meets.

    Warm up:

    750 swim-kick-drill

    Aerobic set:

    8 x 100 @ 1:50, cruiser pace
    alternate backstroke and backstroke kick

    50 EZ

    Speed sets:

    6 x (25 AFAP + 50 EZ)
    2 fly/2 back/2 free

    100 EZ

    3 x (50 back AFAP w/fins + 200 EZ)

    Went 26, 25.5, 25ish

    These are the fastest 50 backs that I can recall doing in a solo practice. Think I went faster once at Mason with a real person timing me.

    100 EZ

    Total: 3000

    How'd I do, Ande?

    I am being strongly *urged* to participate in a coed tri relay at the Savageman Triathlon next September. At least the water at Deep Creek is clean, although very very cold. This could be somewhat comical ... I don't have any excuse that it interferes with a meet though ... It might interfere with a rematch of Geek 9:27 I guess, although Geek, in abject fear, has apparently sworn off the 100 back for life. Julie O. competed in this Tri last year and demolished the field of OW chicks.

    Updated February 10th, 2009 at 10:22 AM by The Fortress

    Swim Workouts
  19. Sprint Free Day

    by , February 2nd, 2009 at 12:46 PM (TJ's Blog of Slow Swimming!)
    11:00 AM to Noon at the Jamerson YMCA (SCY) coached by Priscilla Bettis

    400 free - every 4th length catch up
    4x25 partial-full recovery free drill
    8x25 free on :25 - descend by 4s

    3x100 all out free on 3:00 - I went 1:15, 1:16, and 1:15. The fastest I've ever gone in practice was 1:17, so these were great for me. As an experiment, I tried swimming a very easy 50 between the 2nd and 3rd 100. I felt much better after doing that than after just standing around waiting for the 2nd 100 to start.
    150 EZ free on 3:00
    100 all out free on 3:00 - I went 1:14.3!

    6x150 on 3:00 - Odds, extra long walls, last one was EZ warmdown! I cruised these and finished them all in 2:20.

    Notes: I competed in a mountain bike race yesterday and I felt sore and tired during warmup. It didn't seem to hurt me too badly during practice though.

    Updated February 2nd, 2009 at 02:57 PM by Iwannafly

    Swim Workouts
  20. Monday 2/2/09

    by , February 2nd, 2009 at 12:06 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    Warm up
    1 x 300 choice
    4 x 100 on 2:15 Kick on back – 25dolphin/25flutter

    Main Set
    8 x 50 on :55 Pull 1>4, 5>8 (Went :40->:35 each time)

    Repeat Three Times
    {4 x 12.5 Extremely Fast/12.5 easy on RI :20
    {1 x 50 on 1:00 easy
    1 x 50 on 1:30 AFAP
    1 x 50 on 1:30 easy
    (on fast ones went: fly-:34, back-:34, free-:30)

    Repeat Two Times
    {4 x 50 choiceon 1:00 25D/25S
    {1 x 200 choice on 3:30 (went back - 2:53, free - 2:40)

    Cool down
    1 x 150 easy

    Total: 2,800 Yards

    45 minute spinning class during my lunch hour.

    Updated February 2nd, 2009 at 09:01 PM by poolraat